Hypertension
& Physical Activity
The risk of developing cardiovascular disease (such as a
heart attack or stroke) and kidney damage increase with
higher blood pressures.
at night. You can combine your activity time with family
and friends or use it as an opportunity to reflect on things
and listen to your favourite music.
Blood pressure is reduced for anything up to 24
hours following a single dose of activity and this
seems to be maintained if done regularly. By being
regularly active you are having a positive effect on other
very important risks factor such as high cholesterol,
high triglyceride (fat in blood), blood sugars and kidney
impairment. Strong evidence suggests that being
active lowers the risk of cardiovascular disease
by 20% to 35%.1 Your health risk will start to improve
as soon as you move more; unlike many other medical
therapies, physical activity protects and treats every part
of the body.
Regular physical activity also gives you more energy,
builds confidence and can help you to sleep more soundly
Physical Activity Recommendations
for currently inactive adults with
hypertension
Aim to do the following three types of activity:
Aerobic activity at relative moderate intensity
for at least 150 minutes (2 hours and 30 minutes)
a week – one way to approach this is to do 30
minutes on at least five days each week.
Muscle strengthening activity on two or more
days a week which work all major muscles groups
(legs, hips, back, abdomen, chest, shoulder
and arms)
Plan your lifestyle change
Keep it simple: Don’t make drastic commitments. Choose
activities that are easy, simple and enjoyable
to maintain.
Set a goal and monitor: Set weekly targets that are
achievable and keep a record of what you do. If you fail, create
barriers to the things that stop you from reaching them.
Go Public: Discuss your goals and activities with others to
keep you motivated for longer.
See ‘Getting started’ at www.prescription4exercise.com
for useful tips on planning your next move.
Flexibility exercises on a daily basis
Do not worry if you struggle to meet the recommendations, because by trying to become more active,
you are still gaining some health benefits
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01
Aerobic activity
Aerobic activity, also known as endurance
activity, is when large muscle movements,
maintained over a period of time, make the
heart and lungs work harder.
Activity Type? – Any type that you can
maintain comfortably is ideal. Choose exercises that you
enjoy, such as walking, cycling or group fitness classes.
Aerobic activities are really important if you want to improve
the health of your heart and circulation.
How long (duration)? – You can split your total activity
amount into minimum bouts of 10 minutes if needed. If
you have been inactive for a long time, start with short
daily amounts and increase this as your body allows and
you feel more confident. Remember not to sit for hours. A regular break from
sitting every hour is healthy.
How hard (intensity)? – Progress slowly to a relatively
moderate-intensity activity. When doing moderate
intensity activity you will feel warm, mildly out of breath
and mildly sweaty. The ‘talk test’ is a simple way to
measure moderate intensity. This means that you can still
talk, but not sing, during the activity.
How often (frequency)? – If you aim to do 30 minutes
per day then do this at least 5 times per week so that
you reach the 150 minutes total per week. Distribute the
sessions over the week and aim to have no more than 2
consecutive days without physical activity. When you start
any new activities make sure you give your body enough
time to recover and adapt between sessions.
Muscle Strengthening and Flexibility
Activities that promote strengthening and flexibility are vital for a complete physical
activity programme. Being stronger and more flexible helps you to achieve aerobic
activities, such as brisk walking or swimming, more successfully. You can find some
notes and videos for some simple ‘Strength and Flexibility Exercises’ at
www.precription4exercise.com.
*See prescription4exercise.com for video examples of strengthening and flexibility exercises you can do at home
Safety considerations
• If you have led a very sedentary lifestyle, begin by doing low intensity exercise of short duration, e.g. 10
minutes. Increase your level of activity gradually to avoid injury
• Stop exercising if you feel dizzy, sick, unwell or very tired.
• See a doctor if you are having chest pain, black outs or breathlessness on mild exertion.
• Cool down slowly as some blood pressure medications reduce blood pressure too much if exercise is ended
too quickly.
• Avoid holding your breath during weight training as this can cause large changes in your BP which may
cause you to faint.
• Avoid exercises in which the head is lower than the heart as this can raise your blood pressure
• If your blood pressure is high, you should avoid lots of overhead arm work.
If you have any other long term health conditions ask your healthcare professional and/or visit
www.prescription4exercise for additional useful safety considerations
Choosing the right activity
Where to start? Try to choose activities that are local, enjoyable and practical.
Visit the website for plenty of ideas and choices of things to do new you.
References
1.Department of Health and Human Services (2008) Physical Activity Guidelines Advisory Committee Report, Washington, DC: US Department of Health and
Human Services.
Further reading
• Start Active, Stay Active - a report on physical activity for health from the four home countries ‘ Chief Medical Officers. UK Department of Health, July 2011. www.dh.gov.uk/en/Publicationsandstatistics/Publications/
PublicationsPolicyAndGuidance/DH_128209>
• ACSM’s Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 2009
• Swedish National Institute of Public Health. Physical Activity in the Prevention and Treatment of Disease. Professional Associations for Physical Activity, Sweden, 2010. Hypertension. p400-425. http://www.fyss.se
Visit www.prescription4exercise to learn more about physical activity and how it can prevent and treat many long term conditions.
This leaflet has been provided for information only. ALWAYS check with your doctor if you have any concerns about your condition or treatment. Prescription4exercise.com is not
responsible or liable, directly or indirectly, for ANY form of damages whatsoever resulting from the use (or misuse) of information contained in or implied by this information.
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